Wow - this is amazing!

Check this out ~ AMAZING!

http://shine.yahoo.com/channel/health/user-post-portion-explosion-456931/

Things I have been told will help in weight loss efforts:

· Use a smaller plate at all meals
· Eat an apple ½ hour before all meals
· Drink iced water with lemon
· Drink iced water with lemon ½ hour before all meals
· Do not eat while watching t.v.
· Do not engage in any other activity while eating
· Eat a light meal before going to a party
· Don’t eat after 8:00 p.m.
· Exercise early in the day to reap all benefits of fat burning throughout day
· Eat mini meals (x6) throughout the day
· Limit meals to 3 main, 2 snacks
· Drink at least 6-8 eight oz. glasses of water
· Watch sodium intake
· Select fresh fruits and vegetables in place of canned whenever possible
· Watch carb intake
· Exercise a minimum of 1 hour daily (aerobic) to lose weight
· Dark chocolate is good for you
· Trim all visible fats from meat prior to cooking
· Grill – don’t fry
· Replace egg yolks with egg whites
· Substitute applesauce for oil in dessert recipes (i.e. brownies, cakes, etc.)
· Get at least 8 hours of sleep each night
· Use relaxation techniques to eliminate stress
· Write everything you eat down
· Plan your meals ahead
· Do not have “a lot” of meal choices – variety is not the spice of life when it comes to weight loss
· Do not grocery shop when you are hungry
· Shop the outer aisles of the grocery store (avoid stores interior)
· Deprivation leads to a binge
· Get your family and friends on board
· Ask for help
· Seek out support
· Acknowledge your successes along the way with non-food rewards
· Be realistic about your weight loss goals
· Never Give Up

"The Tale of Benjamin Button"

For what it’s worth – it’s never too late
Or in my case – too early –
To be whoever you want to be.

There’s no time limit.

Start whenever you want.
You can change or stay the same.
There are no rules to this thing.
We can make the best or the worst of it.

I hope you make the best of it.

I hope you see things that startle you.
I hope you feel things you never felt before.
I hope you meet people with a different point of view.
I hope you live a life you’re proud of.

And if you find that you’re not (living a life you're proud of),
I hope you have the strength
To start all over again.

(From the movie, "The Curious Case of Benjamin Button")

If the shoe fits ...

The other day I was irritated with myself. I was irritated with myself because I was not happy with the weight loss program I was "trying on." [I say trying on because I was approaching the "Biggest Loser 30 Day" diet, program .... whatever you wanna' call it - as a "weigh" to lose weight and I was finding it wasn't a good "fit."]

I didn't really realize this is what I was doing when I set out to try it. I figured this was "the" program that would help me finally reach my goal weight once and for all.

Unfortunately - I found this particular program to be too time consuming, too expensive, and too difficult (no offense to the author[s] of the plan).

My first response was to become irritated with myself! I immediately started to tell myself I was just "lazy" - that I was unwilling to take the time or put out the effort required to succeed.

And then! Then I stopped for a second and did something I am trying to do in various situations where I am unsupportive of me: I asked myself what I would tell a good friend who was in my same position.Would I "kick her while she was down?" Would I tell her that she was lazy, a quitter, not motivated enough?

Nope. I wouldn't do that. Instead, I would tell her (or him, I guess) to consider the possibility that maybe this wasn't the right program for them.

I would say, "Don't give up! Don't label yourself a quitter or a sluggard!" "Consider the possibility that you might need to keep looking for a program better suited for your needs." I would ask them to keep looking until they found a better "fit" for their situation, their personality, their lifestyle, their tastes.

What a difference it made to cut myself some slack.

Consider the following analogy:

When I need a new pair of shoes I don't go to a shoe department, pick a pair of shoes off the shelf, try them on, walk around a bit, find them too tight and yet buy them anyway because I tried them on and now I'm obligated. I wouldn't be mad at myself because my foot was the wrong size or I don't have the right taste to accept these shoes. (ha) Who would do that?

I would take a pair of shoes off the shelf (or ask the sales person for the shoes in my size), try them on, stand up, walk around a little bit and test the fit.

If I felt they were too tight, too lose, too ugly, too expensive or if everything "seemed right" but I decided they just weren't the right "fit" for me -- I would say "no thanks" and I'd try on another pair of shoes ... maybe at that shop, maybe at another shop. I'm not "obligated" to buy shoes just because the sales person brought them to me. I'm not obligated to do anything. I'm trying them on. It's okay if I don't like them once they're on "just because." It's my choice!

Why don't we do that with diets? If something is too restrictive, too expensive, too "whatever" - why do we feel obligated to continue? It's okay to move on and leave a program that doesn't work for us behind. We don't owe anybody an explanation - we're not obligated because we signed up, signed on, bought a book, joined a group. Yes, it might be a little costly but seriously - are we not worth finding something that works for us?

I say yes - we are. I am.

Eventually- if we allow ourselves the freedom to keep looking, keep trying things on, if we decide it's not that we have a problem (it's not that we didn't grow our foot long enough or God gave us feet that were too big) .... it's that it's just not the right "shoe" for us! Woo Hoo!

We just freed ourselves TO find the right fit! How liberating is that?!

The key is - keep on "shoe shopping" ... and once you find that "shoe" that fits your "foot" perfectly ...

Never, never give up!

One last thing: I kept first things first and now that my semester is offically over (I got an "A" - woo hoo and yes, I'm smiling!) I can allow myself the joy of ...

Keeping you posted once again ~

'me'

IDEAS!

So - I have decided to list some great products, authors, links, tv shows, etc., that I've found recently! I hope you will enjoy them as much as I! :-)

1) "Cook Yourself Thin" - this GREAT new show is on Lifetime ... (http://www.mylifetime.com/on-tv/shows/cook-yourself-thin)

2) Hungry Girl - http://www.hungrygirl.com/


3) "Finally Thin" ~ Author: Kim Bensen (http://kimbensen.com/)


4) The Ultimate Weight Solution" ~ Dr. Phil


So sorry people ... I have a final coming up so I have had to keep my priorities in check as of late but -- coming soon (from Dr. Phil's book, "The Ultimate Weight Solution"):

KEY 1: "Right Thinking."



As always, I'll keep you ... "posted" ~

<3 'me'

Comfort Undereating, Anyone?

I didn't write the following post - I came across it this evening while searching others' weight loss blogs for inspiration. I hope you enjoy the article:

Comfort Undereating, Anyone?

By: Dean Anderson : 3/19/2009 12:24:34 PM

Here's a concept that could make losing weight a lot easier: comfort undereating. We all know how easy and tempting it is to reach for something to eat--especially something that's sweet, rich, or salty--in times of stress. "Comfort" eating and "emotional" eating are two of the biggest problems for most people who struggle with their weight.

But one of the odd things about comfort eating has always been that it rarely actually makes us feel good for more than a couple of minutes. After that, we quickly end up feeling guilty or upset--especially if we're trying to eat healthy or lose weight. But still we do it, even though we know how bad we're going to feel as soon as we're done. That immediate reward we get from it really conditions us to reach for the food, and before you know it, you've got an automatic habit on your hands that's very hard to break.

Wouldn't it be nice if NOT reaching for something to eat in times of stress produced that same kind of feel-good reward? It sure would make it easier to break the habit of comfort/emotional eating.

Well, guess what? According to some recent research, those good feelings may be just what you can experience if you can manage to get past that first impulse to eat something when you need a little comfort.

Nutrition scientists have known for a while that, when our bodies notice we need more calories, levels of a hormone called ghrelin increase. Rising ghrelin levels produce hunger, but new research suggests this may be a side effect of its primary job as a stress-buster and feel-good chemical.

In this study, researchers manipulated ghrelin levels in mice through prolonged calorie restriction, ghrelin injection and a genetic modification rendering the mice numb to ghrelin’s effect, in order to observe the effects. What they found was the the mice with low ghrelin levels (ie, those who had eaten recently) seemed depressed. If pushed into deep water they made no effort to swim. When introduced to a maze, they clung to the entryway. And when placed with other mice, they tended to keep to themselves. (These behaviors were reversed when the mice were given a low-dose antidepressant commonly prescribed to humans.)

In contrast, mice with high levels of ghrelin swam energetically in deep water, looking for escape. They eagerly explored new environments. And they were much more social.

As the article describing this study says, this makes a lot of practical sense. The time when we most need a lot of energy, ambition, and high expectations of success is when we're hungry and need food--that's what gets us off our duffs and out looking for food.

Now, mice aren't people, and it's not clear yet how much these effects of higher ghrelin levels will transfer to people. And the researchers say that these postive effects of high ghrelin levels may not occur until someone has lost about 10-15% of their excess body weight.

But, if you struggle with emotional eating, it just might pay to give this experiment a little try yourself. If you can manage to get comfortable with mild hunger long enough to get your weight down 10% or so, you might find that eating less actually makes you feel pretty good, gives you more energy, and makes it a lot easier to avoid the autopilot eating associated with emotional and comfort eating. It's certainly true that many people who learn to eat "clean" and to do without much comfort eating report that they get a lot of positive feelings from this.

You don't want to go too far with this, of course, to the point that you're half-starving yourself in order to get those good feelings. Down that road there be monsters--like anorexia. This isn't about not eating--it's about learning to stop soon enough to leave just a little bit of hungriness. And to sit with those urges to do some comfort eating for long enough to see how you might feel if you skip the comfort eating.

Try approaching this the way those people in Okinawa, Japan (the ones who live to be 115) do it--push yourself away from the table when your about 80% full. And if you struggle with impulse eating or too-frequent snacking, try just postponing the decision to eat for 5 minutes at a time, instead of telling yourself you're not going to eat at all. You can read a little more about this here.

What do you think? Does it make any sense to you that trying to stay just a "little bit hungry" could actually feel as good as eating? Are you willing to give it a try?

"...and the truth shall set you free!"

Okay. Here's the deal ... if today was a "test" in school I would not have received a passing grade. (sigh*)

It's truth time: My husband registered for a 66 mile organized bike ride that was to be held today. (He took up bike riding about 4 or 5 mos. ago.) For the past 8 years he had been saving up for a laptop computer but earlier this year, he opted to purchase a bike with his savings instead. His goal was to get fit and have fun while doing so and earlier this year he found that he enjoyed biking so he took up that hobby.

Today was an opportunity for him to put all of the past 4+ mos. of riding to the test (so to speak) and he passed with flying colors. I was really happy for him - and really proud of him.

On the flip side - I felt lousy about myself. I couldn't participate in this with him and I know he would have enjoyed an opportunity to ride together. I have always loved riding my bike. But at this point in my life? Wow - I cannot handle any type of inclines whatsoever.

I went to one spot along the route to whoop and hollar and cheer him on and he was doing GREAT! I came back home while he continued on the rest of the route and I felt so discouraged with myself. It was a very low/depressing feeling.

I cannot believe where I am physically! How in the hell did I get HERE? And how in the world do I get back to where I want to be? The road ahead seems soooo long! It almost seems impossible.

And, of course, all I wanted to do with all my feelings was ... EAT. I wanted something to make me feel better. On the positive side I was aware that eating something sweet and/or fatty in the "now" would only make me feel regretful in the "later." Another positive was that we don't have any junk food in the house ... well, there is some frozen cookie dough but only in the flavors I don't care for (peanut butter and white chocolate macadamia). If there was chocolate chip in the house ... all bets might've been off?! Anywhooo -

Where I didn't pass the test was later this evening when we went out to dinner to "celebrate" Chuck's 66 m. bike ride. We went to Outback's and I ordered the Filet and Stuffed Shrimp and had a sweet potato on the side. I had some bloomin' onion and some bread - on top of the meal I ordered.

I don't know how I will ever give up food as a way of "celebration" in my world. Food makes me happy - it makes me feel better -

But it's making me sick. It's taking years off of my life. I shouldn't be living in just the "now" but I should be realizing that I want to be able to relax and enjoy my later years as well -- I want to enjoy future grandchildren, I want to enjoy retirement, I want to be able to be there for my husband, my kids and my grandkids.

This is a battle - a struggle.

To my friend out there reading this who challenged me by saying I was an idiot for inviting others in to watch me fail - thank you because that is really proving to be helpful right now. I sincerely mean that. Those words are helping me to think ahead and regain perspective. I don't want to be embarrassed and the fear of possible humiliation is smacking me right in my face right now. I have to regain focus and keep moving forward.

This is a learning process -- I want to learn more about myself. This is not just a matter of going on some temporary crash diet to get the weight off ... (and then gaining it back by returning to previous eating habits). I need to - I must - make long term, permanent life changes. I cannot do that if I don't face my reality. The reality of how I use food for comfort instead of for nutrition. Not to say food cannot be enjoyed but right now I have yet to find that balance ... it's all or nothing for me when it comes to eating. I lack balance and self-control.

What a battle! I don't understand it much less know how to fight it. Yet.

I really want to learn. I really want to succeed. I will not throw in the towel. But - this journey will not be without inner struggles and temptations along the way. For setbacks like today I have to remember that giving up is NOT an option. The only time I will fail is if I stop trying.

Right now is kind of like bike riding - I'm on the bike but when I came to a hill today I wasn't prepared - I'm out of shape and ... I had to get off and walk my bike. Actually - with my food choices at dinner I got off the bike altogether and didn't finish the ride. I need to get back on the bike and continue to work on building my stamina.

I will say I am more aware and alert this time around - that is definitely something new! I am paying closer attention and listening to the way I am talking to myself!

Normally I would say, "Screw it," and consider it done. But I really don't want to live my life going up and down on the scale forever. Something must change. I guess "awareness" is a start. And -- I am aware and alert tonight. I can definitely see that I really use food and I love food and food is a friend to me.

This unhealthy relationship with food needs to be readjusted! I know that sounds stupid but -- when I feel "blah" - I need to change what makes me feel better -- what brings me happiness during a down time. I realized today that food really meets a need and I need to replace that with something more constructive and healthy.

So - now I know a bit more about myself and what I need to work on ...

I'll keep you "POSTED" on how things go ~

'me'

In The Company of Giants ...

It will probably come as NO surprise that we are in the company of some big (pardon that pun) names when it comes to our ongoing battle[s] with the bulge!

If you happened to be one of the millions of viewers who watched "Oprah" yesterday - you already know that her special guest was (the sometimes obnoxious -- always hilarious) Kirstie Alley! You've gotta' love this girl ... she's one of US ... well, those of use who are a part of "The Yo-Yo Sisterhood!"

** HEY!! That's IT! THAT will be the name of this blog ... "The Yo Yo Sisterhood!" ;-) Is it taken already? Quick - somebody please check!! Now, don't you feel special ... you got to be a part of the naming of our group! When we're famous for our whitty banter back and forth about the ups and downs of the pounds, we'll sit together on that Oprah stage and remember THE DAY our name was born! **

But ... I digress! My FAVORITE line in the show was when Oprah turned to Kirstie and said, "I CAN'T BELIEVE I'm still talking about it! Can you BELIEVE you're still talking about it?" ("It," of course, being her weight. The fact that "it" was still an issue after all these years!!)

You know ... to be honest ... one of my dreams is to one day be in conversation with somebody I've recently met and have the topic of weight come up. During that conversation I will sneak in the fact that I, "…used to weigh over 200 pounds but I have lost 70 pounds ... " (How do you like the way I put quotes around that statement as though it had already been spoken!? POSITIVE THINKIN' BABY! - but wait - the dream continues...)

... To which the other person will then exclaim, "YOU? NO WAY! I can't imagine YOU ever having had a weight problem!" Then of course I pull out my snap shot (yeah, that "before" photo that I'm refusing to have snapped right now - haha) ... as this unsuspecting soul (who has no clue I’ve been planning this conversation all my life – ha) attempts to pick their jaw up off the floor because they can't envision me ever having been overweight.

I DREAM OF THAT DAY! I believe it will happen! ;-)

Seriously! I am anticipating the day soooo much when I, Rebecca, the fat girl, is thin! [I believe I am anticipating that conversation more than I am anticipating shopping for new clothing!!]

I sincerely felt for Kirstie yesterday. And Oprah. And everyone else (including myself) who has ever felt SO CERTAIN that "THIS" was it! That “THIS” was going to be "the weight loss program to end the need for any future weight loss programs.” Up and Down / Up and Down ... some of us feel as though we live the existence of an elevator! HA

We will never be able to say we're done with this - we can't give up on ourselves and we can't get too comfortable after weight loss has been achieved. (We've all been there ~ you lose all the weight and vow to "get it under control if we see ourselves start to gain even 5 pounds back" - and then, like Kirstie said, "Five pounds turns to twenty five pounds!"

Yep - before you know it!

I absolutely HATE that feeling of being one of those who "gained it all back." It TOTALLY negates that awesome feeling when you've lost weight and someone who hasn't seen you in forever says, "Oh WOW - you look FANTASTIC! What did you DO?! HOW did you lose so much weight?!"

So even though, at times, it might seem difficult (after several attempts) to continue to believe in yourself - I'm here to say ...

We HAVE to believe in ourselves. BELIEF! It's the stuff that dreams and goals are made of!! :-)

Keep on keepin' on and, as always, I'll keep you ... POSTED!

'me'